How MAF Keeps You Honest: A Personal Case Study

As I begin my Maffetone Method base-building, which will span the next 8 weeks, I want to try to do more frequent blog updates to share observations. I'm by no means a MAF expert; I'm still figuring it out a bit as I go. Part of that process is reading everything I can, but the biggest part of it is just personal experimentation.

This morning MAF helped rescue me from a crappy workout. It was too icy to run outside (the roads in Parker are horrendous), so I hit the treadmill for an 8-miler at MAF. During the first mile my heart rate (HR) unexpectedly spiked to 167 without warning. As GZ pointed out, that could have been related to static or whatever, since Denver is so damned dry. Or maybe my HR just spiked since I was, after all, feeling quite rough from two runs and a weight session the previous day (plus crappy sleep on Wednesday night). In the moment, though, my only reasoning for the spike--again, I was feeling rough--was that I was dragging from yesterday's training. So I slowed down, and even stepped off the 'mill for a few seconds, and got my HR back down to MAF range. Once back in range, I settled into a nice pace for the rest of the way, clocking 8 miles in 1:01:49. During the last few miles I had to slow my pace a bit to stay in MAF. Average HR was 138. Perfect.

Without MAF, I would have tried to push through feeling like crap and would have only felt crappier with ever step, digging myself into a hole. We often don't recognize the holes we're digging, but we dig them with one shovel-ful at a time and this morning, had MAF not reigned me, I would have started digging that hole and suffered the consequences for days. Instead, I let MAF pull me into the pace I needed to be in. That is the beauty of MAF! It's not a predetermined pace and it's sure not LSD (long, slow distance). If you're feeling good, then your pace is going to be good. If you're feeling rough, like I did this morning, then MAF is going to "make" you run slower. It's a personalized approach to training, and I love that.

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Know Thyself

"To get ready for 100s, it's all about volume, volume, volume!"
--Tim Clement, a former training partner and multiple-times national champion at the 100K and 100-mile levels

I'm about to wrap up my third consecutive week of 70 or more miles. For me, when I start running 70 miles a week, I've flipped an important mental switch. Seventy miles in a single week means I'm starting to get serious about something. That something is the Leadville 100 on August 17. But this is only the beginning. The mileage is going to get higher--much higher.

My MAF training seems to be working beautifully. I've noticed that running at MAF is getting easier. My pace is gradually improving and my body seems to be in good working order. My foot, which has been wracked with metatarsalagia for four months, is slowly improving, thanks to physical therapy, stretching and a night splint. I'm cautiously optimistic about it.

In these past few weeks, I feel like I've gotten to know myself as a runner. So often we get into the thick of training and forget to really listen to our body, learn along the way and make the necessary adjustments. I've gone back to the basics, even reevaluating what kind of shoes I should wear. After a lot of research (more than I care to admit), I found that I need shoes with good forefoot cushioning and support since I'm mostly a midfoot and forefoot striker. I don't need tons of heel cushioning, which is to say I need to avoid shoes with a lot of heel-to-toe drop. I don't feel comfortable going with zero-drop shoes but I am comfortable with 7-9 millimeters of drop, versus the 10-12 millimeters of drop you'll find in most shoes these days. Too much drop inflames my metatarsals. So I'm now wearing shoes that give me what I need and where I need it. We'll see in the long-run if it all works for me--shoes can be tricky. In case you're interested, the shoes I've turned to are Saucony Omnis and Saucony Guides. Interestingly, those were my go-to shoes "back in the day." On the trail, I'm wearing New Balance 1210 Leadvilles (new to the market) and Mizuno Wave Ascends.

It's often said that we're all an experiment of one. I couldn't agree more. While there are tried-and-true training principles, those principles have to be applied according to our own unique selves, which is why all the best coaches will tell you they personalize their clients' training plans. For me, since I tend to get in shape fast and then go stale, only to get injured, MAF seems to be the ticket at this stage in my training. With a huge aerobic base and excellent fat-burning capacity (which are big factors in ultras), which I hope to have by May, I'll be ready to start working in some real intensity, which will entail hills, tempo runs and significant vertical. For me, there's no such thing as junk miles. I know there are many who scoff at "junk miles." When I look back on my running logs and trace how I trained for races that I did well in, there are some common threads I simply can't ignore:

• High volume, including many two-a-days
• Most miles at MAF
• Some good intensity later in my training
• Lots of long runs

I think for the past few years, specifically since we moved to Colorado in the spring of 2010, I've lacked a solid aerobic base and that's kept me from responding well to intensity. So right now the charge is to keep base-building and keep adding volume because it'll lead to the aerobic base I believe very strongly that I'll need. The fact that MAF training also improves your ability to burn fat on the run is also a big plus.

My next race, as of now, is the Cheyenne Mountain 50K in late April. Unlike last year, I'm really not out to make Cheyenne a key event and I don't want to be in super shape going into that race, because that'll mean my fitness is progressing too fast and I risk going stale by August. It's more for practice, a good long run, and fun.

Fun...isn't that why we do this crazy sport in the first place?

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Week One of MAF Done!

I just wrapped up my first full week of Maffetone Method training. For the week I ran 70 miles in 9 hours and 13 minutes, gaining a little over 3,000 feet (which is just awful). I also walked between 10-12 miles and had two great weight workout sessions. So on the week I covered a little over 80 miles--not bad. The lack of serious vertical is mostly because of the crappy weather we've had--I wasn't able to get in a big climb this weekend because a monster blizzard blew in.

I really enjoyed my first week of MAF training. My pace was never really frustrating, though on Saturday I had to slow down quite a bit on a few uphills in Parker to stay in my MAF range (136-146 beats per minute).

The plan is to stay with MAF training for the next 8-10 week and do monthly tests to determine how my aerobic fitness is developing. The most appropriate place for a MAF test is the track. Unfortunately, the track I use is covered in snow, so I may need to find an alternate location. The point of this MAF stage is to build a solid aerobic base, which I feel I've really lacked for the past few years (more on that below). As a huge bonus, MAF training will also improve my ability to burn fat while running. Being an efficient fat burner is essential to successful ultrarunning (and staying lean).

I think my aerobic base has deteriorated in recent years because, in part, I'm no longer benefiting from anaerobic workouts. When I go anaerobic in training, I find that my splits rarely improve week over week and that my risk of injury goes up dramatically. So, as an amendment to my previous Leadville 100 training plan, here's what the next few months look like:

• Base-building period is 8-10 weeks and 100% MAF. Miles get no higher than 70-80 a week. The goal is aerobic development and consistent weight training. Now through April 20.
• Fundamental period is 6-8 weeks with short, fast hill repeats and some limited, light lactate threshold running and lots of mileage. This is the big volume period. Easy days are at MAF. April 21-May 31.
• Specific period is 6-8 weeks and mileage is 80-90% reduced over peak mileage. Long tempo runs. Long runs at MAF on the Leadville 100 course. Proactive recovery is critical. June 1-August 2.
• Taper period is 2-3 weeks and involves rest and some striders along with light tempo running August 3-August 17.

So there you go.

I know what it feels like to be aerobically strong. The photo below is of me in the spring of 2009, racing a challenging 50K in Mohican State Park. I finished fifth overall and hit my stride at about mile 25. In those days I could run 9 or 10 miles in the morning and then go out for 6 more miles in the evening at 6:40 pace. I often had to hold myself back on those second runs of the day. Then on the weekends I'd run 40 miles over Saturday and Sunday to finish the week with 100+. Then I'd do it again the next week.... Back to the photo.... I could have run forever that day. When I look at that photo I see a confident runner with a confident stride. I'm in the moment and I believe in myself. I was eight weeks away from a big win. I no longer race with confidence, and I think it's because I haven't felt physically good in a long time, save a few races here and there. If I had it do again, when we moved to Colorado I would have spent that entire first year training at MAF, because it was when we moved here that the wheels really came off. I think I unwittingly allowed the altitude to just totally screw up my aerobic fitness. I'm not aerobically weak by any stretch, but I'm not aerobically strong, either.

We'll see what MAF and weight training do for me. I'm not approaching either as a quick-fix, but I'm hopeful I'm on the right track. I'm fully invested in re-establishing a strong base and being the best runner I can be. I love these words from Mark Allen, which also apply to ultrarunners:

Now for the tougher part�the endurance. This is where heart rate training becomes king. Endurance is THE most important piece of a triathlete�s fitness. Why is it tough to develop? Simply put, it is challenging because it usually means an athlete will have to slow things down from their normal group training pace to effectively develop their aerobic engine and being guided by what is going on with your heart rate rather than your will to the champion of the daily training sessions with your training partners! It means swimming, cycling and running with the ego checked at the door. But for those patient enough to do just that, once the aerobic engine is built the speedwork will have a profound positive effect [on] their fitness and allow for a longer-lasting improvement in performance than for those who blast away from the first day of training each year.

This week's goal: 65-70 miles at MAF. If we ski this weekend, getting to 70 miles might be a challenge. We'll see.

I'll end with this informative interview with Dr. Maffetone himself. The point where he talks about the difference between being a runner and being healthy really resonates with me.

More about → Week One of MAF Done!

The Maffetone Method: A Breakthrough?

Continuing a recent theme on this blog....

Today marks my fourth day of practicing the Maffetone Method. The Maffetone Method was developed decades ago by Dr. Phil Maffetone. World-class endurance athletes like Mark Allen and Stu Mittleman have seen remarkable results with the Maffetone Method. But it's not just for top athletes; Maffetone is practiced every day by thousands of endurance athletes--from runners to triathletes to cyclists.

I'm still learning about the Maffetone Method. Here's what I know: It revolves around heart-rate monitoring based on the "180 formula," which determines your maximum aerobic function or MAF. This is the zone you want to train in while base-building because it's all aerobic and low-stress. The formula goes as follows:

1) Subtract your age from 180.
2) Modify this number by selecting among the following categories the one that best matches your fitness and health profile:

• If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
• If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
• If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180�age) the same.
• If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

So, for me, since I'm 39 and very experienced, my formula goes as follows: 180-39+5=146. My MAF zone is then 136-146 beats per minute, meaning I want all of my training for the next few months, while I base-build, to be between 136-146 without exception. If I stay in that zone, I'm within my aerobic zone. I'm within the "safe zone."

Here's why I like MAF. When we're aerobic, we're mostly burning fat for fuel--and we have lots and lots of fat even if we're lean like I am--and it's very low-stress compared to anaerobic training. When we go anaerobic, like in a tempo run, we start burning a lot of glycogen and ask a lot of our muscles and endocrine system and that can stress our bodies and ultimately put us in the overtraining hole (check out this blog by Lucho for more info on that). When faced with diminishing returns because of overtraining, usually I just train even harder (I am, after all, a determined runner). This is not a good situation, especially in high-altitude places like Colorado. By trying to push through instead of listen to my body's signals, I'm basically burning the candle on both ends. MAF can keep you from doing that.

That's not to say going anaerobic is bad; quite the contrary, it's essential to peak fitness. But it has to be done at the right time. When base-building for the upcoming racing season, it's vital to first establish aerobic strength, which in turn will provide a solid foundation for some purposeful anaerobic strength-building running later in your training. Without a solid aerobic base, doing anaerobic training is in essence like building a house on sand.

Whereas lots of people get frustrated with MAF in the early stages because they have to run so slow to stay within their MAF range, I'm really enjoying it. Armed with my heart-rate monitor and some residual fitness from the Phoenix Marathon, I'm finding that I can run as fast as 6:30 pace within my MAF range, but on average I'm at 7:20-7:40/mile while at MAF. I haven't yet tried MAF in the mountains, and I'm due for a bona fide MAF test once the snow clears. Sometimes you literally have to stop running and start walking in order to stay within your MAF range. That can frustrate folks. The good news is that, with patience and firm commitment to MAF, your speed will increase as your aerobic capacity improves. You'll also lose some body fat. Or so I've read.

The kicker for me is that not until I dug in and started to learn about MAF did I realize that I used to train pretty much exclusively in my MAF range without even knowing it. From 2004 to the spring of 2008 I'd say 95% of the miles I ran were at MAF. I didn't do tempo runs, save the occasional fast mile here and there. I ran at MAF and I was pretty satisfied and rarely injured. In the spring of 2007, while training for my first 100-miler, I dramatically upped my mileage to 100+ miles a week (from 50-60/week), pretty much all of it at MAF! And I got a satisfying result on race day.

In the spring of 2008, I adopted intensity as part of an overall high-mileage program. Within weeks of 100-110 miles I was doing tempo runs along with intervals, meaning I was going anaerobic quite a bit. And in 2008 and most of 2009 I was mostly healthy (save a minor knee issue in 2008 and some tweaks following a 131-mile performance in a 24-hour race in 2009) and I still did some MAF training on "easy" days. I attribute my fairly good health in that time span in part to relative youth but also to the fact that for all those prior years I'd built up a super strong aerobic base that carried me to some good performances in 2008 and 2009. In short, those performances were due to years of MAF training. Or so I now believe.

Over the past few years--really since we moved to Colorado in April of 2010--I've been injured a lot. I've done a lot of soul-searching around why I've been injured. Is it age? Have I just broken down? Am I training wrong? Is my body not reacting well to the altitude? Last week, while reading Brad Hudson's book (he, too, advocates a base-building stage), it hit me that I've done a poor job of building a solid aerobic base at the start of the year. I've asked too much of my body and I've habitually plateaued too early, only to go stale or get injured by race day. Last year, for example, I had clearly gotten myself into good shape by late April, but by July I was injured and that set me up for the DNF at Leadville. My training wasn't well-timed; I had no base-building stage and zero progression except for a simple mileage build-up! I also think going anaerobic at 6,200+ feet is really tough on the body (don't know how guys and gals much higher up do it). You have to be smart about it and go anaerobic on the right days, when you're recovered. For me, many East Coast running rules don't apply to Colorado! These are lessons I'm just now learning as I become more and more familiar with MAF.

Poorly timed anaerobic training has paradoxically weakened my body and made me susceptible to injury--severe plantar fasciitis in 2010, tendonitis in my shin in 2011, Achilles issues in 2012, metatarsalagia in late 2012/early 2013, etc. Of course, age has only worsened the situation. Now 39, I'm losing muscle and that, in turn, stresses my tendons and ligaments when I'm running a lot. The weight-training I'm now doing is intended to reverse muscle loss and in fact add raw strength. I'm already seeing results, not only in how my legs feel but also in how they look. The good news is that my body weight remains around 167.

So for the next eight weeks I'm going to dedicate myself to MAF training (up to 70 miles a week) while also continuing my weight training amd regular mountain trail running. Fortunately, I'm already in decent shape; I can run a MAF mile after a four-mile warm-up in 6:30! I'm starting in a good place and over the next two months I'm going to lay a solid foundation upon which I can train for Leadville. After these two months, I'll start to introduce some steep hill climbs and lactate threshold training to build strength, gradually increasing the duration of anaerobic training as Leadville approaches. But the bread and butter of my training will be lower-intensity running. In many respects, I've gone back to what I used to do.

I really believe I've stumbled onto the holy grail of training for me. Only time will tell if it really works, but so far I'm liking it.

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Base-Building for Leadville and My New Running Partner

I just wrapped up my fifth consecutive week of 70+ miles--all at MAF (maximum aerobic function). For a few days there I had to run on feel since my still fairly new Garmin heart rate monitor broke on me. The good news is that Garmin provided me with a free replacement monitor. That's what I call standing by your product and looking after your customers. So, I'm now back to wearing my HR monitor and running at MAF.

I'd say I'm laying a really good base for the Leadville 100 right now. What I'm doing now is more or less a page from my old playbook. I used to base build on about 70 miles a week (mostly at MAF pace though at the time I didn't even know what MAF was), and then cut back for a few weeks (to about 50-60 miles/week) before really ramping up to triple digits and starting to work in some specific, purposeful quality. The good news is that I'm running 70 miles a week without really suffering any ill effects. Hell, even my foot is getting much better (which I attribute to a really awesome physical therapist who's pulled the fat out of the fire on more than one occasion). Sure, I have some days when I'm tired and flat, but overall what I'm doing now has me in the "safe" zone. For me, 70 miles a week is pretty turn-key and it's not that hard. Even better, it helps get me prepared for what's to come.

I genuinely believe I can be a fairly decent ultra-distance runner if two things happen: 1) I'm healthy/injury-free and 2) I make the life choices necessary to run big volume. We could also add "on-course training" to that list, as well. Over the past few years I've run decent volume (80-90 miles/week) in my Leadville ramp-ups but not the volume I used to run--because I chose not to. And I've seen my results go downhill. So, really, to me my problem is obvious: I haven't been running enough. If Leadville means as much to me as I say it does, then I simply need to make the requisite choices and run big volume--which I'm in the process of doing.

I see 2013 as kind of my last year of seeing what I can really do. What I can do may be really good, or it may not be that special. But I believe in my heart of hearts that if I'm healthy and putting in the miles (in the right places) I can achieve some awesome personal goals.

***

On Sunday I actually posted a Facebook update about my golden retriever, Nicholas, who's become my running partner. I take him out for runs a few times a week, though it's hard to run with him on the weekday mornings because it's been so damned dark outside. I prefer to take him out when it's light, when the many coyotes in our area have retreated to their shelters. But we manage to get in some runs, and on Sunday he went 7.6 miles with me--a new distance PR for him (I went on to complete a 16-miler in the snow and ice). In many ways, Nick has reenergized me. His passion for the simple art of running is inspiring and beautiful. He loves it. That's why we do this crazy sport--because we love it. It's not a job or a task; it's a passion. Sometimes we lose sight of that. For me, Nick's passion for running has been contagious. I look forward to working him up to big mountain runs.

More about → Base-Building for Leadville and My New Running Partner

Skiing and Leadville

To start things off, I think I�ll focus some (wasted) energy on a certain online message board that claims to be about running. In reality, this message board, which I won't dignify by using its name, seems to attract a lot of (anonymous) haters who dislike ultrarunners. I rarely visit the message board, mostly because its vitriolic rhetoric is a waste of my time. Occasionally I take a peak at the carnage, like when Paul Ryan, shortly after joining the Romney ticket, was exposed for lying about his marathon time. Afterward, I usually feel like I need to take a shower.

Anyway, I don�t understand why people, cloaked in anonymity, enjoy being jerks while they hide behind their �computers.� Many of us have had a few bad moments online, but there are a huge number of people out there who use said message board to bash and ridicule others--a certain high-profile Spanish ultrarunner, who seems like an awfully nice kid and has lungs the size of beach balls, is the latest victim. Frankly, I find such behavior disgusting and really just the sad, pathetic result of mostly insecure people who are miserable with their own lives and seek to pick on others. It would be great if the online anonymous hating, like what we often see on said message board, just disappeared in the name of people being nice to each other. This message board is, as one friend recently said, a "toilet." I don't know about you, but I'd prefer not to hang out in a toilet.

The larger point I�m trying to make is that our world is filled with too much negative energy. From websites like said message board, cable news and talk radio shows to the local headlines and mean-spirited gossip (which many of us find ourselves engaging in now and then�I caught myself doing so on Sunday), negative chatter seems to be the new American way. Anne and I have been debating turning off our cable service, but then I would miss the Tour de France in July. I am very glad I have the opportunity to get away from the noise and spend time alone and outdoors, doing what I love, which is running. And, of late, we can add skiing to my list of loves.

On Saturday, we ventured up to the mountains to get in some skiing. This was my first time skiing in many years. I�d been avoiding the slopes all year because I�ve never been good at it and didn�t want to risk injury. Truthfully, the last time I skied was maybe 1996 (at either Seven Springs Resort in Pennsylvania or a remote mountain town in Bulgaria while an exchange student�seriously), when I was starting to get fat, out of shape and happy on cigarettes. I did snow board a few years ago, but that doesn�t count.

So on Saturday, I swallowed my pride and took a beginner ski class, quickly discovering that maybe years of trail running have helped me develop the balance, strength and overall athletic prowess to ski decently. Within a few hours, I broke off from the beginner group and hit a few slopes, gradually upping the ante with every descent. While I still have a long way to go in achieving speed and nimbleness, I couldn�t have been more pleased with how things went on Saturday. There are few things more fun that skiing down a 12,000- or 13,000-foot mountain, especially when it�s with your wife. The whole experience kind of lifted me, literally and figuratively speaking, out of the reality of everyday life. I can�t wait until the little guy, who is still learning the fundamentals, is able to hit the big slopes with his mom and dad. I have every intention of being the kind of dad who is still able to kick some butt when I�m 50, 55 and maybe even 60, versus a dad who�s broken down and can barely get out of the recliner.

The bottom line is this: I believe I have a chance at being a good skier and I credit ultrarunning. Saturday's experience in the mountains just reaffirmed my long-held belief that trail ultrarunning, especially when it involves huge rocky descents, narrow ridge lines and other dangers, requires some real athletic skills--skills you won't develop on the road. And I say that with nothing but love for the road. I enjoy road running, but at the end of the day trail running is the best.

So add me to the huge list of Coloradans who love skiing. I see it as a great way to truly enjoy the mountains in the winter and early spring, bond with your loved ones and get in some really solid cross training.

***

My base-building for the Leadville 100 continues to go well. I just wrapped up my sixth consecutive week of 70+ miles. My emphasis right now is on doing lots of runs but no single runs that will break me down (the longest I'll go right now is 14-17 miles). I'm now going to start stretching my long run, though. My aerobic efficiency has definitely improved, though I�m noticing some allergies, which can sometimes reduce my breathing capacity. I'm not taking in any calories on my runs--with MAF, the emphasis is on fat-burning. I�m planning to stick with the Maffetone Method through April, including the Cheyenne Mountain 50K at the end of the month, and then begin working in some quality in May. The key for me is to get a huge aerobic base, and big mileage, established and then gradually introduce quality. I don�t want to get in shape too soon and then go stale. I�m really pumped about getting to the trails and working in some big climbs.

At this point, I�m leaning toward adding the Leadville Trail Marathon in late June to my schedule. This would mark my fourth straight LT Marathon. For those who have never done this event, it�s seriously hard. You crest 13,185-foot Mosquito Pass at the halfway point and then turn around and run back to town, which is situated at 10,000 feet. The good news is that the last 3-4 miles are basically all downhill (on rocky trail). But you won�t find many marathons that are going to kick your butt harder than the one in Leadville at the end of June. It will make you cry for your momma.

It's good to bring your A game to the Leadville Marathon, especially Mosquito Pass:

More about → Skiing and Leadville

Motivation is Sky High

Another super solid Leadville 100 training week is in the books. For the week of June 10-16, my totals were 92 miles, 14 hours and 6 minutes, and 14,200 feet of vertical, mostly at Deer Creek Canyon (disclaimer: the vertical numbers are according to Strava). The vertical was a little lower than I'd have liked as a result of having no other choice (due to kid duty) but to run on my treadmill on Saturday and basically stray no further than Deer Creek Canyon all week. All in all, I'm happy with how things went this week. For the coming week, if all works out, I may get to 20K of vertical and will head to higher ground, including a Hope Pass double crossing on Tuesday (more on that below) and maybe a go with Decalibron.

Unfortunately, our family was been exposed to the "puke virus," so I'm really hoping we all dodge that bullet! As my wife would attest, I get neurotic when it comes to the puke virus. If I puke during an ultra, it's no big deal. But if I've been exposed to the puke virus, then I get really worried and worked up.

As far as training, I couldn't be happier with where I am. I'm in really good physical shape (knock on wood) and, mentally, I'm 100% there. I seem to be recovering quite well between workouts. Maybe it's because I'm not sitting at a desk for eight hours a day, but my muscles feel more limber. Psychologically, training doesn't feel like work to me; I enjoy every step of it and I love to climb and descend. My motivation is as good as it gets. It's gotten to the point that I can now run fast (for me) down rocky descents and not really think twice about it. I used to get worried on rocky descents but now it's no big deal. As they say, repetition is the mother of excellence. And when I'm coming up on a steep climb, there's no dread in me; I'm all in. Bring it on!

I think everything goes back to my MAF training earlier this year. At the risk of sounding like a broken record, I just can't say enough good things about the Maffetone Method as a base-building program. When I run now, I feel efficient and smooth and I can go much further than before without needing any calories. Even as I'm breathing hard on steep climbs, I rarely get "out of breath." And I think that's because I'm pretty aerobically efficient right now. I feel like I can run 8:00-8:30 pace forever. In ultras, what more could you ask for?

This week, I'm heading to higher ground, including a double-crossing of Hope Pass with Scott W., who is pacing me at Leadville with AJ. After what went down at Leadville last year, it's going to be nice to get back to Hope Pass and have a positive experience there. That said, anytime you're doing two crossings of a 12,600-foot mountain pass, with 21 miles and 6,000+ feet of climbing (and 6,000+ feet of descent) involved, you'd better be ready. I doubt I'll go into the run physically "fresh," but mentally I'll be ready for lots of fun and hard work. It's going to be a great day and I plan to relish every second of it.

As far as my work/unemployment status, it would potentially appear that I may be close to securing a job. We'll see. I don't want to get ahead of myself or engage in speculation, but I have a good lead with a great organization. In terms of what that means for Leadville training, my plan is to train hard as hell for now and then go into maintenance mode once I'm back to work. Maintenance mode means 10,000+ feet of vertical every week.

More about → Motivation is Sky High

Lots of Vertical (For Me), Freelance Writing and Maybe Even Coaching

11 Jun 2013I just wrapped up one of my better weeks in a long time. For the week of June 2-9, I hit 92 miles, 14 hours and 14,400 feet of vertical. Obviously the mileage, total time and vertical are super solid. Where I think I fell short was in the long run. My longest run of the week came on Sunday, when I ran 19 miles and climbed 4,100 feet in a little over three hours at Deer Creek Canyon. I need to start working in some longer runs of 4-6 hours. I think runs beyond six hours can be problematic in terms of recovery.

It's incredible how far my climbing has come in the past few weeks. Climbs on rocky trails in Colorado are almost never easy, but with practice they become more physically and mentally manageable. Some days you're on, and some days you're in a bad way. For example, on Friday I ventured down to Colorado Springs to run the Barr Trail--the trail that takes you all the way to the summit of Pikes Peak. My plan was to at least get to Barr Camp and then hammer it back to my car, for a total of about 14 miles and 4,000 feet of climbing. Well, I struggled from the start, particularly in the "W's." The W's involve a lot of switchbacks. If you run the W's too aggressively, you'll be cooked in no time and eventually find yourself in oxygen debt. I ran the W's too hard and paid for it mid-way to Barr Camp when I was out of gas. The lesson here is that successful climbing is about patience and experience.

A few days later I seemed to regroup quite well, nailing those 19 miles and 4,100 feet of climbing at Deer Creek Canyon. I ran every step and hit every climb I could find.

There are two major needs with my training over the next seven weeks:

1. More high-altitude running--preferably above 10,000 feet. Most of my trail runs up until now have been in the 7,000-8,000-foot range--still pretty good but I need to get higher. Next week I may do the Hope Pass double crossing.
2. Longer runs of 4-6 hours. I've done quite a few runs of 3-4 hours and my daily consistency is awesome, but I need to get out for some really long jaunts. It would be ideal if these really long jaunts were also at high altitude.

In short, my training right now is exactly where I want it to be, which I credit to my commitment to the Maffetone Method earlier this year. I'm getting in super shape and I'm feeling good. My weight is down to a lean 162-163, even as I'm eating quite well. Honestly, there's not much fat on my body right now. I need to keep progressing over the next seven weeks and make sure I don't go stale or get injured. Some planned recovery days/weeks will be critical. I will probably take the week after the Leadville Trail Marathon on June 29 pretty easy and then hit it hard for the last three weeks of July.

***

The job search is what it is. I have a lot of applications out and last week I interviewed with an organization that really interests me on many levels. We'll see how things go. I think searching for a job is just a really long, tedious process that requires a ton of patience and faith.

In the meantime, I've decided to do some contract/freelance writing work, particularly work that involves grant-writing and PR. I've helped raise almost $50 million over my career through grants and proposals. Writing would appear to be a strength of mine. I've also done some cool stuff with PR and media relations. So, I'm creating an LLC and building out a website with the hopes of developing a successful business focusing on grant-writing and PR/communications. If you have writing needs, let me know!

Additionally, I continue to consider starting a coaching business for ultrarunners and those aspiring to get into the sport. For years, people have been e-mailing me with questions about training, races, shoes, diet, etc. Obviously, there are folks out there who think I know what I'm doing (yeah, kind of scary). Plus, with the growth of the sport (almost every hundred-miler is selling out early), I see a big demand for good coaches.

I love helping ultrarunners and I would really enjoy working with athletes on a more formal basis. My running resume is pretty solid, and over the years I've learned a lot through personal successes and failures. I've done a lot of things right, and I've also done a lot of things wrong. That's what you want in a coach--someone who's learned through trial and error and has developed various approaches that can work for athletes of all abilities and experience levels.

Anyway, if I start a coaching business, I would use a very customized, personalized and holistic approach, meaning my athletes would benefit from:

• FLEXIBILITY: A flexible training program that aligns with the athlete's lifestyle and helps him/her achieve personal goals. It's critical that a training program take into account how the athlete is feeling and progressing and what other life demands and pressures (family, job, etc.) he/she may be facing. It's equally important for a training program to allow the athlete to have fun with running.
• PERSONAL CONTACT: Lots of contact via phone, e-mail and (ideally) in-person meetings/runs. The goal of the check-ins would be to assess and discuss progress, make training program tweaks, address questions and concerns, etc. I do not believe in training programs that are built out way in advance and don't involve regular check-ins, adjustments and listening to the mind, body and spirit. And I'm even more suspect of cookie-cutter programs like those offered in popular running magazines.
• MOTIVATION: Tons of motivation and, when necessary, constructive feedback. I love to motivate and inspire runners, mostly because I have a deep passion for running. But I won't be a Pollyanna; I'll expect and demand 100% commitment from my athletes and I will let them know when I think they're not giving it their all. That said, during training there are times when you simply have to take your foot off the gas pedal, like when you have a sudden family or work commitment (e.g., sick child, deadlines at the office, illness, etc.).
• HEALTHY EATING: What you eat can profoundly influence your development as a runner. As someone who's lost nearly 60 pounds and kept it all off for over a decade, I can help runners achieve their optimal body weight and eat the right foods.
• WORK/LIFE BALANCE: I totally understand what it's like to run high mileage and have big goals while also fulfilling your responsibilities as a full-time employee, spouse, parent and homeowner. Balancing it all, while also getting proper sleep, can be very difficult. I can help runners find the right balance.

I think my focus would be ultrarunners and creating programs that help them successfully train for and complete races from 50K-24 hours. I've never really nailed the marathon so I wouldn't be too comfortable helping athletes run a fast PR at the 26.2-mile distance, though I could certainly help athletes finish their first marathon or maybe even qualify for Boston. I think my expertise is mostly with ultra distances, especially hundred-milers.

It's just a question of whether anyone would even hire me! If you're interested, e-mail me.

***

A final note. As previously stated, the Maffetone Method has transformed the way I train. You can learn more about MAF at Dr. Maffetone's website, but I also encourage you to check out this podcast interview Dr. Maffetone did with Endurance Planet (note: it's available for free on iTunes). It's incredibly educational, helpful and engaging. Highly, highly recommended.

More about → Lots of Vertical (For Me), Freelance Writing and Maybe Even Coaching

Leadville Trail Marathon is Upon Us

At the risk of sounding like a broken record, I had another very good week, hitting 90 miles, 16,500 feet of vertical and 15.5 hours of running. That's a pretty killer week, regardless of who you are. The week included a 21.4-mile, 7,000-vertical-foot double crossing of Hope Pass on Tuesday and an 18-mile run with a fast finish at Deer Creek Canyon on Sunday. It was one of those really special weeks when things just clicked. I don't think I've run for 15 hours in a single week in maybe three or four years (save race weeks). At the time of this writing, I've put in over 58,000 feet of climbing and 364 miles in the last 28 days. My weight is also down to about 160 even as I'm eating like a horse. I think this is the lowest weight I'll get, and I'm confident I'll put on just a few pounds during my Leadville 100 taper (perfectly normal and OK).

With the benefit of age and experience, I've learned to listen to my body and respond quickly to every ache and pain. I took it easy on Wednesday, as my body needed a day to come back from the Hope Pass run (even as my mind said, "Hey, let's hit it hard again today!"). So I just ran 6 miles locally. A year ago, I wouldn't have practiced such patience and restraint. So now, when I feel "something," I back off and/or hit it hard with ice. Just ask Anne, who sees me icing this and that every night! I do think getting proper sleep and not sitting for eight hours a day have been critical. I feel like I'm recovering between workouts--something I haven't been able to do for a few years now. In my next job, I'm asking for a standing desk. I think sitting for eight hours wreaks havoc on the muscles and soft tissue.

With the Leadville Trail Marathon only days away, my strategy is to taper my mileage/time on my feet after this Wednesday, and hopefully get rested for Saturday's action. The Leadville Marathon is a very challenging race, topping out at 13,200 feet. Some say it's the hardest marathon in the U.S., but of course here in Colorado we also have the grueling Pikes Peak Marathon. My goal on Saturday is to just feel good and have fun the whole way. Miles 17-23 of the Leadville Marathon course have been tough for me the last few years. My hope is that the aerobic efficiency I've developed through Maffetone Method training earlier this year will pay off, but anything can happen at 10,000+ feet, so we'll see.

As those who follow me on Strava may have noticed, I've been training a lot at Deer Creek Canyon. Deer Creek Canyon is fairly close to where we live, meaning I don't have to spend tons of time in the car going to and from my trail runs. My job search has heated up in a big way and right now I'm going to a lot of interviews. So, my "free" time isn't exactly abundant. Deer Creek is the best option for me most days. On rare days when I don't have an interview, I try to venture to places deeper in the mountains. Decalibron continues to be up there on the to-do list, but even higher on the list is a Fish Hatchery-to-Mayqueen-and-back run (about 20 miles). But, as it is, Deer Creek is a great training ground, delivering some very good climbs, plenty of technical trails and decent elevation (7,500 feet). Plus, it's just a lot of fun! I feel an emotional connection to those trails and the entire area.

As the Leadville 100 steadily approaches, I really am at peace and, most important, I'm having fun. I'm putting in some stout training in beautiful places and I believe when race day comes I'll be able to look back on what I've done and feel good about the effort and dedication I put forth (something I haven't been able to do for the past few years). This is a brutal sport that will destroy you and it tends to reward those who work hard. But not always! Even if you've put in tons of training, you can still find yourself broken down on the side of the trail with 20 miles to go in a 100. Hard training doesn't always equal big success; you have to race the right way and show up healthy, too. My approach to training is to continue to be patient and exercise self-control as I put in my daily work and listen to my body. I also need to start "practicing" with Perpetuem, my fuel of choice for Leadville. To date, I'm really not taking in any calories on my runs except for a Hammer gel here and there. I can run for 3+ hours without a single calorie--which I attribute to my MAF training earlier this year. But in 100-milers you need calories. That's where gels and Perpetuem will come into play.

As Yiannis Kouros says, only through patience and solid training can you truly "conquer endurance."

More about → Leadville Trail Marathon is Upon Us

It's Not About the Mileage... It's About the Vertical

With my current unemployment, I've used my "free" time to look for jobs and run mountains. Most importantly, I've found some extra time to spend with my son and wife. I'm taking my son to school every morning and picking him early. By me cleaning up the house and mowing the lawn during the week, my wife and I can now mostly relax on the weekends and not have to worry about vacuuming, dusting, etc. While I'd rather have a job, certainly I'm trying to make the most of this period in my life.

But, to be honest, not having a place to go in the mornings (Monday-Friday) has taken a toll on my sense of self-worth even as I keep telling myself this is temporary and not a reflection on the quality person and communications expert I am. It's a hard world for the unemployed and it's incredibly sad to me that, every day, people (or, in my case, my position) get discarded for sometimes no good reason. Be that as it may, I am a person who wants and needs to work and contribute for my family's benefit. If anything, this whole experience has made me an even more compassionate, caring person who strives to see the unique abilities and gifts of everyone. We are all part of the human family, and when I am finally back to work I'll lead with my heart and soul because the world needs more of that.

***

For the first time really ever, I'm now tracking my vertical gain and am placing a greater emphasis on climbing than mileage. That's a huge change in my thought process. I've always been a mileage guy, but I've come to believe that the difference between the haves and the have-nots at races like the Leadville 100 is who spent the most time in the mountains running trails. Right now, my average week is 80-83 miles, 13 hours and 12,000 feet of climbing. Until I'm back to work, I'll be putting in 12,000-18,000 feet of vertical, and how ever many miles and hours that may entail, every week--probably up to 14-17 hours and 85-100+ miles. I may get crazy and make a run at 25,000+ feet in a single week. That's a lot of vertical, unless you're this guy. If things continue, I think it is entirely possible that when I line up for the Leadville 100 I'll be in the best shape of my life.

?

From the trail at Roxborough State Park.

The good news is that I'm seeing big improvement in my ability to run up mountain trails. Mostly, I'm noticing that I'm far more aerobically efficient on climbs than ever before. Even as I may be breathing hard on a climb, I'm finding that I'm not running out of oxygen. On Sunday, for example, I covered a little more than 17 miles at Mt. Falcon, gaining 3,600 feet along the way, and I ran every step of the way except for a 20-foot section of the steep, rocky Two Dog Trail. It was much the same earlier in the week when I ran at Roxborough State Park and up and back down 9,700-foot Bergen Peak.

I'm also noticing some significant mental gains from increased mountain running. Mental focus and maturity are huge components of running up mountain trails. I find that, when I'm fatiguing, I shorten my stride and speed up my cadence even more, all while focusing on the moment. These are "tricks" I've only recently learned and continue to refine.

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View from the summit of Bergen Peak, elev. 9,700 feet, last week.

At this point, I have to say I think the MAF work I did earlier this year has paid off big time. My aerobic efficiency is super good and my weight is down to about 163. However, my speed has really taken a hit. That brings me to my next point....

With Leadville being 10 weeks away and a super solid aerobic base in place, now's the time to start incorporating some tempo runs. Tomorrow I'm going on my first tempo run since my Phoenix Marathon training, and it'll be about 4-5 miles in length, not including my warm-up and cool-down. Every week I'll add some distance to my tempos. My target heart rate will be around 155-160. The tempo runs will really help me improve my speed and strength.

My next race is the Leadville Trail Marathon on June 29. At this point, I think it's fair to say I'm getting in good shape, and so the LT Marathon could go well for me. However, I really need to start getting as high as possible. Between now and the marathon later this month, I have a few big runs on my mind, like DECALIBRON (if the 14'ers ever clear), the Leadville 100 course, Grays and Torreys, and Pikes Peaks.

More about → It's Not About the Mileage... It's About the Vertical

77-Mile Week; Saucony Pro Grid Omni 11 Review

Last week�s training was pretty solid�77 miles, over 10 hours of running and a 20-miler to cap off the week. Even better, I took Monday off! So the 77 miles came over six days. I ran every mile at MAF. Sunday�s 20-miler, which started and ended at the Bluffs in Highlands Ranch and included some dirt trails I�d never stepped foot on, was an excellent effort. Cruising along at MAF, I felt like I could run forever. I averaged a little over eight minutes a mile and got in 1,500 feet of climbing. I know that as the summer comes, the Bluffs, while a great place to get in the miles, won�t adequately prepare me for Leadville. But for right now, as I�m still in my base-building stage, the Bluffs is a great place to run.

It�s becoming clear to me that MAF is the ticket to better endurance�at least for me. When I�m at MAF, I�m strong and don�t seem to fatigue nearly as fast. One of the big benefits to MAF is that it improves your ability to burn fat while on the run. On Sunday, I didn�t take a gel until mile 16. I could have probably done the entire 20 without a gel, but the last 4 miles would have been a slog. Instead, I took the gel and finished strong. When I was training for Phoenix over the fall and winter, I found I had to take a gel around mile 13 of a long run (granted, I was going much faster). My goal is to eventually get through a long run of 20-25 miles without the need for any carbs. Even the leanest athletes still have plenty of fat to burn. So often in ultras, fat is our fuel. We need to learn to use it efficiently. In marathons, where you�re going much faster, it�s a different story.

So last week marked my seventh consecutive week of 70 or more miles. For March, I hit 323 miles, which is pretty decent. This week (Apr. 8-14), I�m going to take my foot off the accelerator and actually give my body a rest. I�ll probably run about 50 miles this week. Then next week (Apr. 15-21), the foot is back on the accelerator and I�ll gun for 80 miles and a long run of 20-24 miles. I haven�t decided what my approach will be the week going into the Cheyenne Mountain 50K (Apr. 22-28). Part of me wants to train right through Cheyenne, while another part of me wants to give it a race effort, which would require a short taper.

What�s most important to me is to stay healthy and peak at just the right time�mid August. I tend to get in shape fast and then go stale and get injured. I can�t let that happen this year, which is why I�m doing MAF right now. I'm going to stick with MAF through April and then gradually implement quality in May (which will require going beyond MAF), starting with fast hill repeats to build strength. Once my base-building is done, I'm going to treat myself to a fun day in Boulder sometime in May. This will involve tagging Green Mountain, South Boulder Peak, Bear Peak and potentially Sanitas.

***

I�m going to give a quick shoe review. The Saucony Pro Grid Omni 11 is hands-down one of the best road shoes I�ve ever worn. I think a big reason why I came down with metatarsalagia last fall (I�m still rehabbing from it) was that I was wearing shoes with too much heel lift, placing a huge amount of pressure on the balls of my feet. After a lot of research and scrutiny (Runner's World's shoe review was very helpful), I found that the Omni offers really good forefoot cushioning and only moderate heel lift (about 8mm). It has great support, which is a big plus for the high-mileage runner, and it's only about 11 ounces. On paper, this shoe looked perfect for me. And, happily, in practice it�s been everything I hoped and more. I�ve put 150 miles on my Omnis and I�m now a believer in them. Saucony, please don�t change this shoe one bit!

Saucony Pro Grid Omni 11

So, if you are a midfoot or forefoot striker and looking for a really supportive, cushioned shoe, check out the Omni! 

I�ve also purchased the new New Balance 1210 Leadvilles, a highly anticipated shoe that's apparently been built just for the Leadville 100 runner, and the Mizuno Wave Ascends. While so far I like both of these shoes, it�s too early to offer reviews. Stay tuned!

More about → 77-Mile Week; Saucony Pro Grid Omni 11 Review

MAF Test Result

This morning, I went to Legend High School in Parker, which is about a mile from my house, to run a MAF test. The track is at 6,200 feet--not exactly sea level. I wanted to get a precise handle on my aerobic fitness going into Leadville, because aerobic fitness is hugely important in ultras. First, the conditions:

• Temperature ranged from 68-72 degrees
• Abundant sunshine, making it fairly warm
• Breeze from the east, making me work a tad harder when running against it

My MAF zone is 136-146 beats per minute per the 180 Formula (I just turned 40 but this year I'm sticking to 136-146 and will go down to 135-145 per my age on 1/1/2014). In MAF tests, you run 4-5 miles (ideally on the same course so you can measure your progress) at your top MAF number. So, for me, that means I needed to run 4-5 miles at 146 beats per minute--the top end of my aerobic zone. Just to make things interesting, I decided to tack on an extra mile and make it six miles at MAF.

After an 11-minute warm-up via a jog from my house to the track, I got right into my MAF test. My splits were:

• Mile 1: 6:22
• Mile 2: 6:34
• Mile 3: 6:36
• Mile 4: 6:41
• Mile 5: 6:45
• Mile 6: 6:48

The 12-second difference between miles one and two probably indicates that I didn't allow myself enough of a warm-up. There shouldn't be that much drop off after mile one. Lesson learned. Next time I'll warm up for about three miles. Anyway, all of that comes out to an average MAF mile of 6:37. My effort level was fairly low, especially in terms of breathing (as it should have been). I then did a 26-minute cool-down, feeling good the whole way back home.

I'm fairly pleased with the results of today's MAF test.

More about → MAF Test Result